Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft x Walking Lunges
20ft x Broad Jumps
20ft x Bear Crawl
20ft x Inchworms
20ft x Crab Walk
20 x Lateral Leg Swings
20ft Duck Walk
III. 5:00 AMRAP of
4 x Parallette Shoot-Throughs
2 x Turkish Get-ups (Alt.L/R)
IV. Mobility
“Jaime Is Sandbagging Her Due Date”
Complete the following for time:
7 x Tire Flips & Bounds
50 (25R/25L) x DB Farmer’s Carry-Walking Lunges (75/50lbs)
—
Complete 5 Rounds of
5-4-3-2-1 x Muscle-ups
1-2-3-4-5 x Deadlift (315/245lbs)
—
50 x Wallball (20/14lbs)
100m x Barbell Portage (135/95lbs)
Post times to comments.
50lb dumbbells,3x pull ups/ring dips in place of muscle ups,205lb deadlift, 95lb portage
29:48… barely finished
50lb dumbbells,3x pull ups/ring dips in place of muscle ups,205lb deadlift, 95lb portage
29:48… barely finished
Jamie is Sandbagging Her Due Date:
25:00 limit -> 30 Wall Balls (45# DB’s; 255 DL; MU’s)
55# DB, 3x Pull-Ups & Ring Dips, 255# DL, 135# Portage
23:31
27:00 50# DBs/225#DL/135# portage
Jamie ‘s time was faster
24:28 – split tire flip
25#/25# DB Lunges
10/10, 8/8, 6/6, 4/4, 2/2 Pull Up/Dips
185# Deadlift, 14# Wallball, 95# Barbell Portage – 200m
24:28 – split tire flip
25#/25# DB Lunges
10/10, 8/8, 6/6, 4/4, 2/2 Pull Up/Dips
185# Deadlift, 14# Wallball, 95# Barbell Portage – 200m